All posts in category Nutrition
Eat 10 portions of fruit and veg to cut risk of early death
I LOVE this new research. 10 servings of veggies and fruits a day create an amazingly healthy and disease-fighting body. From morning to night, that is what I eat. And with a condition that keeps my white blood cell count low, I should get sick often. My family often comments on the fact that mom is “never” sick. It is indeed a rare occasion that I get a virus or bug of any kind, and I have always comment back with “That’s because of all the vegetables I eat.” So start the day with veggies and end it on a sweet note with fruit!
Posted by M. Terry on March 8, 2017
https://wholetothecore.com/2017/03/08/10-servings-of-veggies-and-fruits-for-longevity/
READ LABELS!
Do NOT be fooled by labels that make a product sound like a healthy choice. Peter Pan’s “Simply Ground” peanut butter is anything but “simply ground”. Hydrogenated oils (aka trans fat) are one of the very top ingredients to avoid. I always read the labels of new products I’m considering buying, so I know what I’m fueling (or inhibiting) my body with.
And true, simply ground peanuts taste much better than Peter Pan’s anyways! 😊
Posted by M. Terry on February 3, 2016
https://wholetothecore.com/2016/02/03/a-key-to-grocery-shopping/
This tower of tastiness was inspired by a dish I had in NYC. The restaurant where I ordered this served it cold, but I knew that it would be better with warm beets to melt the avocado, making it extra creamy. With that said, here is my twist on their idea.
Warm Beet and Avocado Salad
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2 medium beets, peeled and sliced into circles
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1 avocado, sliced
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1 tablespoon chopped garlic
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pepper to taste
Preheat oven to 400. Lay beets on a baking sheet. Season with pepper and sprinkle with chopped garlic. Roast for 20-25 minutes in the oven or until fork tender.
As the beets become close to being done, slice the avocado. When beets are finished, begin layering the salad with a beet slice followed by 2-3 avocado slices on top of the beet. Repeat this layering until it’s 5-6 layers high. I sometimes garnish with crunched up kale chips when I have them made. Makes 3-4 servings.
*Beets and avocados are high in Folate (great for women in their child-bearing years!) Beets are also a great liver cleanser and avocados are great for eye and bone health.
Posted by M. Terry on January 17, 2016
https://wholetothecore.com/2016/01/17/warm-beet-and-avocado-salad/
I just read this post from Tosca Reno about finding your trigger “food”, some steps to take to eliminate it from your diet, and the results you will most likely see. I see it is such a logical progression and a fairly easy challenge as it is just one food at a time. Hope this helps if you’re struggling in trying to clean up your food choices!
What do you eat today that makes you feel brain addled, foggy, irritable, inflamed and just plain sick? What food do you turn to every time to “solve” your problems? How do you ingest sugar and other anti-foods on a daily basis? Is it during breakfast, while watching a movie or driving? Where does the drug sugar live in your life? And what are the consequences? Are you ill? Depressed? Moody? Overweight? Do you drink too much (alcohol is sugar)? What extent would you go to, to reclaim your birthright of optimal health?
Provocative questions. Easy answer.
1. Name that one food, your sugar trigger.
2. Remove it from your diet today.
3. Ride out the tough few days of detoxing, because they will be there but they pass.
4. Eat Clean.
5. Drink more water.
6. Eat more healthy fat.
7. Feel the energy returning.
8. Watch the inflammation, illness, stiffness, foul moods and depression lift.
9. Watch your brain clear up as the Sugar Fog lifts.
10. Re-experience what it feels like to be truly alive.
My prediction is that soon we will see a robust campaign to warn against the evils of sugar. It will penetrate all we do, but consider this writing your early warning.
Posted by M. Terry on August 25, 2015
https://wholetothecore.com/2015/08/25/sluggish-from-sugar-challenge-yourself/
When I took my oldest, Aleyah, to Season’s 52 a few weeks ago, I ordered this side dish simply because I saw it on someone else’s plate as we walked by to be seated. They gave be two large “steaks”, and I was kind enough to save one to share with my mom.
I love to try to recreate favorite dishes from the restaurants I visit, so I grilled these up over the weekend, and 2 out of 3 of my kids love them. (The non-lover of the grilled broccoli will eat raw and steamed broccoli so I’m not complaining that she didn’t like this as much. Just leaves more for me!) I also grilled up some onion and tomato slices to accompany this.
Grilled Caesar Broccoli Steaks
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1 Large Head of Broccoli
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Salt and Pepper to taste
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Slice broccoli lengthwise into 4-5 “steaks”. Place on a medium high grill. Grill 7-8 minutes on the first side, flip, and grill an additional 7-8 minutes or until desired tenderness is reached. Place on a serving platter and brush with dressing. Serve warm.
Posted by M. Terry on August 23, 2015
https://wholetothecore.com/2015/08/23/grilled-caesar-broccoli-steaks/
Well, I made it! 52 salad recipes – one for each week of the year! It took me longer than a year, but I am a wife of a full-time minister and student, the mom to three active kids, an avid exerciser, and a cooking addict. My time is stretched between so many different activities. While I would love to post all that I do and create, it’s just not possible. But I am thankful for what I do find time to share. I think I saved the best salad for last. This for sure is one of my all-time favorites!
If you’ve ever had the opportunity to dine at one of the Columbia Restaurants, then the 1905 Salad will be familiar to you. This salad is served with ham or turkey and swiss cheese, spanish olives and tomatoes and swimming in an olive oil/lemony garlic dressing. So, at home, I typically add artichoke hearts (love lemon and garlic with artichokes!), leave out the cheese, meats, and olive oil. Here is how I make my “1905” dressing:
1905 Salad Dressing
1 large lemon, juiced
1/4 cup red wine vinegar
2 teaspoons coconut aminos
1-2 garlic cloves
1 tablespoon nutritional yeast
1 tablespoon Dijon mustard
1 teaspoon dried oregano
Pepper to taste
Place all ingredients into a food processor and process until smooth. Store in an airtight, glass container in the fridge for 1 week.
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Broccoli and “Bacon” Salad
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Posted by M. Terry on February 5, 2015
https://wholetothecore.com/2015/02/05/the-1905-salad-a-salad-for-each-week-52/
Last week on my FB page (which you can click here and ‘like’ my page for quick tips and motivation), I posted the above image. I was challenged to make a chocolate salad, therefore, after some trial and error and some research, I managed to do just that. Enjoy!
Chocolate Kale Chips
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4 cups kale, big stems removed
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1/4 cup cocoa powder
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3 Tablespoons honey
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2 teaspoons coconut oil
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1/4 teaspoon salt
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1/2 teaspoon cinnamon (optional)
Bake at 350 for 10 min. Turn off oven and leave the chips in for another 10 min. Remove the pan from the oven, allow them to sit for 5 min. and then serve. The key to kale chips is to eat them fresh or they lose their crispiness. You can place them back in the oven for a few minutes if they are not finished right away. (This most likely won’t happen 🙂 )
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Broccoli and “Bacon” Salad
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Posted by M. Terry on January 19, 2015
https://wholetothecore.com/2015/01/19/chocolate-kale-chips-a-salad-for-each-week-51/
The average American consumes anywhere from a quarter to a half pound of sugar a day.
PLEASE read this article from The New York Times about how sugar is just as addictive as cocaine and nicotine, and how the food industry is happy to have us addicted to sugar so it can continually sell us their junk.
The solution? As the article states:
“A better approach to sugar rehab is to promote the consumption of whole, natural foods. Substituting whole foods for sweet industrial concoctions may be a hard sell, but in the face of an industry that is exploiting our biological nature to keep us addicted, it may be the best solution for those who need that sugar fix.”
Posted by M. Terry on January 14, 2015
https://wholetothecore.com/2015/01/14/you-consume-14-to-12-pound-of-sugar-a-day/
I served this last night at our family’s New Year’s Day dinner. I love Giada’s orange vinaigrette dressing, and I knew it would pair perfectly with the sweet potatoes and cranberries. The dressing has more acidic flavor than oil flavor which I prefer. You can toss in nuts and/or seeds of your choice for a well-balanced combo of carbs, fats, and proteins. Salmon would also be an ideal topper for the flavors in this salad.
Roasted Sweet Potato and Cauliflower Salad with Orange Vinaigrette
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1 Head of romaine, chopped
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6 oz spinach leaves
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2 cups cauliflower, chopped
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1 medium sweet potato, diced
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1/2 cup celery, diced
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1/4 cup onion, diced
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1-2 garlic clove, minced
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1/4 cup dried cranberries
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Olive oil
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Salt and pepper to taste
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2 oranges, zested
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2 small oranges, juiced or 1 large orange, juiced
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2 tablespoons balsamic vinegar
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2 tablespoons honey
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1 clove garlic, peeled
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3/4 teaspoon salt
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3/4 teaspoon freshly ground black pepper
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3/4 cup extra-virgin olive oil
Place cauliflower, sweet potato, onion, and garlic on a baking sheet. Spray with olive oil and season with a touch of salt and pepper. Place in a pre-heated 350 degree oven for about 20 minutes or until veggies are soft. Remove from oven and allow to cool down. Meanwhile, make the dressing. Place 3 tablespoons of the dressing into the bottom of a large serving bowl, and then add romaine and spinach and toss. Place cooled veggies, celery and cranberries over greens and drizzle with another touch of dressing. Serves 6-8.
My orange vinaigrette dressed salad on my super fancy paper plate 🙂
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Broccoli and “Bacon” Salad
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Posted by M. Terry on January 1, 2015
https://wholetothecore.com/2015/01/01/roasted-sweet-potato-and-cauliflower-salad-with-orange-vinaigrette-a-salad-for-each-week-49/
Yes, I am still alive. It’s been awhile since I’ve posted. Thanksgiving, Christmas events, updating our youth room at church, and our active involvement in the local (and super spectacular!) production of The Nutcracker have kept me away from the keyboard except for quick check-ins here and there. However, these activities did not keep me from fueling our bodies with nutritious, clean foods. I made sure to have an assortment of fruits and veggies always on hand. And before it got crazy, my freezer was stocked with nutrient-packed snacks for school days. Today was our first Saturday together at home since September. After a “no-schedule” morning and afternoon,we grilled out and I made this salad with my leftover roasted butternut squash.
Brussel sprouts and pumpkin seeds are both high in protein and butternut squash and swiss chard are great sources of vitamins A and C. AND swiss chard contains over 600% of your daily recommended intake of vitamin K (think bone support).
Seared Brussels Sprouts and Butternut Squash over Swiss Chard
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4 large leaves swiss chard,
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1 cup brussel sprouts
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1 cup butternut squash, roasted and cut
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1/8 cup thinly sliced onion
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2 Tablespoons pumpkin seeds, toasted
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1-2 garlic clove, minced
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2 tablespoons pumpkin oil (or other clean oil)
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Salt and pepper to taste
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Balsamic vinegar
Heat oil in a skillet over medium-high heat. Add onion and garlic and saute about 3-4 minutes. Add brussel sprouts and sear until tender and charred. Add in butternut squash and allow to brown. Season with a touch of salt and pepper. Place veggies over swiss chard and top with pumpkin seeds. Drizzle with a touch of balsamic vinegar. Serves 2.
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Broccoli and “Bacon” Salad
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Posted by M. Terry on December 13, 2014
https://wholetothecore.com/2014/12/13/seared-brussels-sprouts-and-butternut-squash-over-swiss-chard-a-salad-for-each-week-48/
Whole to the Core Blog 